April 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 19th, 2017 CrossFit WOD

April 19th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 H2H Swings

:15 Handstand Hold

15 Banded Good Mornings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (20 minutes to establish max effort single.)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

10 Handstand Pushups

15 Russian Kettlebell Swings (2/1.5)

Accessory Work

Thruster (Build to a [email protected]% of CJ max)

Target 5-10# increase from last week.

Thruster (2×2 Drop Set)

Drop 30# if single was over 220. Drop 20# if single is below 220.

Back Squat to Box (Box Squat) (4×[email protected]% of Back Squat 1RM)

Quick pause on box before standing up.
Target 5-10# increase from last week.

Dumbbell Overhead Press – Seated (3×12)

Dumbbell Row – Single Arm (3×10/arm)

Extra Credit

Metcon (Time)

7 rounds for time:

5 Chest to Bar Pull Ups

1 Rope Climb

5 GH Sit Ups

One Minute Assault Bike Test (Calories)

Bike max calories in one minute

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